Ascent or descent? Most people's instinct would be to answer: "Descent is better." Yet, many actually prefer the ascent: it might require more effort, but in the end, you are rewarded by the satisfaction of reaching the summit and the spectacular view you usually enjoy from up there. For many, the descent is the most tedious part: you are tired, you can't wait to reach the bottom, and you are particularly exposed to the risk of injury. In fact, knees and ankles are stressed more than ever during these sections. In any case, it is important to keep in mind that on steep and perhaps even uneven or slippery terrain, hikers must maintain maximum focus. Having good hiking shoes with excellent grip soles is already a great starting point, but you also need to adopt techniques and movements suited to the type of surface you are facing.
5 techniques for hiking uphill or downhill in the mountains
Maintain the right posture
To have good traction on the ground, in addition to wearing proper and specific footwear, it is good practice to adopt certain specific behaviors: the first concerns posture. A mistake that is often made is driven by the instinct to brake on steep and slippery terrain. This leads to shifting the body—and therefore the center of gravity—backward. However, the consequence is that the weight on your feet becomes lighter, causing you to lose grip on the surface and risk slipping. The correct posture to maintain, both when going uphill and downhill, is with bent knees and the torso slightly leaned forward to keep a balanced equilibrium over your feet.
The crossover step technique
When the terrain is very steep and loose, with fine or medium gravel, it is useful to proceed with the "crossover step." This simply consists of a side step during which the center of gravity is rotated relative to the line of ascent. In this way, the sole of the foot is entirely in contact with the ground, decreasing the chance of slipping. The weight must be completely shifted to the uphill foot, then you move the downhill foot, crossing your legs and therefore the step. By moving the pelvis toward the uphill slope again, the load is transferred to the leg we crossed, and we move upward.
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Heel first
When going downhill, it is very important to always maintain a good central position and thus the right balance. It is crucial not to lean too far uphill out of fear of slipping because doing so considerably increases the risk of losing your balance. As the slope gets steeper, you should balance your torso slightly forward by bending it a bit, flex your knees, and shorten your stride. The rule to always follow is to plant your heel first, followed by the rest of the sole. Alternatively, you can use the half-step technique: position your body and feet sideways relative to the mountain and, shifting your weight onto the higher foot, lower the other one. If the terrain is extremely steep, however, it is best to proceed facing uphill, backward.
Always remember to try to keep your hands free in case you need to plant them for support, or use trekking poles to assist you during the descent.
4. The sideways foot
A technique known as "traverse walking." What changes here is the position of the downhill foot, which must be rotated outward. By doing this, the entire sole rests on the ground, creating a stabilizing effect. Naturally, it feels instinctive to also lean your body slightly downhill, but it is fundamental that your center of gravity stays directly over your point of support. In fact, normal walking—with your torso and feet facing the direction of travel—on steep terrain risks shifting your center of gravity too far uphill.
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Hands first, then feet
One final technique to reference when talking about how to tackle ascents and descents in the mountains is the one to use if you encounter rocks or small ledges to climb. For those who are not experienced, there is an essential piece of advice to follow: keep your hands low and climb with your feet. In other words, you should grip the handholds that are around head level with your fingers, and then push with your legs to move upward. Similarly, when descending, your feet stay higher up while you lower your hands as much as possible.
Some useful tips on how to tackle ascents in the mountains
Hike well-equipped
You need to have all the essentials, but without overdoing it. Unless you are preparing for a multi-day trek, it is pointless to carry huge backpacks filled with superfluous items. Bring just the necessities and, of course, something to handle sudden emergencies—especially if the weather is unstable. In any case, packing your backpack correctly is fundamental: you need to distribute the weight evenly. In addition to the backpack, trekking poles adjusted to different heights can come in very handy during ascents and descents, as they lighten the load on your legs and help regulate your stride.
Follow your own pace
Speaking of stride, another good habit to maintain at high altitudes—especially when tackling an ascent—is not trying to overdo it just to keep up with people who are more fit. It is vital for everyone to find their own pace, without rushing or being obsessed with reaching the peak. As the saying goes, "slow and steady wins the race," especially if you are not a regular mountain hiker. On the other hand, following someone more experienced who has a rhythm that matches yours is definitely an excellent idea. At the same time, besides finding the right pace, it is best to sync it with your breathing to avoid having to constantly stop.
Stops are fine, but not too many
Stopping to catch your breath is necessary, but there are a few general practices that are best to follow. For instance, the saying "few but good" certainly applies to breaks along a trail. Resting on an ascent is of course allowed, whether it's to grab a quick bite or take a photo. What you should try to avoid doing, however, is sitting down: it is better to just slow your pace and wait until you reach a flat area to catch your breath. What should you eat during a break? To regain energy, it is recommended to eat some chocolate or, even better, dried fruit and nuts. Of course, always keep water within reach—even better if mixed with mineral salts, especially when tackling demanding climbs.
Tips for tackling the descent
Stay focused
It might sound trivial, yet people often think that the descent is the easiest part of a mountain hike, but that is not the case at all. The risk of sustaining injuries or running into an accident along the way is much higher when walking downhill. Why? First of all, because you are usually tired on the way back and therefore less sharp, and secondly, because the natural tendency is to pick up the pace—which is a terrible idea. The best advice is to maintain your steady rhythm and stay completely focused on the trail.
Admire your surroundings
The descent is definitely the right time to take photos and enjoy the spectacular views the mountains offer. Obviously, while standing still! Cameras and phones must stay securely in your backpack while walking, especially because, as mentioned before, the risk of slipping increases.